Here are 6 fitness tips to help you lose fat and build muscle (you know, in a bulk-free sort of way):
1. Don’t be afraid of weight training
Picking up a dumbbell doesn’t mean you’re going to end up with biceps of herculean proportions. Training with heavy weights on a consistent basis (shoot for three times a week) is necessary to build muscle and lose fat while you’re at rest.
2. Eat protein pre-workout
According to fitness expert Jill Coleman, it’s best to eat 20-30 grams of whey protein 30 minutes before strength training. This encourages your body to power through the workout using fat stores while preserving your muscle. Nix pre-workout carbs, otherwise the insulin will get in the way of your body burning stored fat.
3. Eat protein and (some) carbs post-workout
To make the most of your workout, your body needs protein to repair muscle, and a little bit of carbs to help build them (but too many carbs will end up stored as fat). Coleman recommends 20 to 30 grams of protein and 20 to 30 grams of carbs depending on your size.
4. Lighten up on the cardio
Make sure you’re doing more weight training than you are cardio. While cardio is important for muscle growth, weight training should be your top priority for boosting muscle mass. For example, strength train three times a week, and do light cardio one day a week—but if you’re doing both on the same day, don’t do your cardio first. Word is it will fatigue your muscles and up your chances of getting injured.
5. Don’t overdo it
And not just because you’re not into the whole Hulk look: Working out too much doesn’t give your muscles enough time to recover. The recovery period is crucial to your muscle-building process, as it’s the time your bod puts your workouts to good use by developing new muscle fibres. Instead, target certain areas of your body per sweat session. For example, make Mondays upper-body day, Wednesdays lower-body day, etc.
6. Get a good night’s sleep
For most of us, a good night’s sleep sounds like a fantasy, but it’s super important for both fat loss and muscle growth. Make sure to log the recommended seven hours for best results.
Foundation is without a doubt the most anxiety-inducing product in our makeup bags. Unlike, say, eyeliner, where you have a bit of wiggle room (it’s not smudged, it’s smoky), when foundation is done wrong, there’s no hiding the mistake. (No wonder all those much more approachable CC and BB creams have become so popular!) So Today i Will post how I got this flawless look without foundation . just using a CC Cream From Clinic
Apply foundation everywhere. No, really. Everywhere.
Seriously, it’s not just for your face. You probably already know to blend foundation past your jawline and onto the neck, but if your décolletage is showing, you’ll want to blend the color there too. Plus, don’t forget the ears! Fair-skinned complexions in particular are susceptible to redness on the ears.
Also, be sure to blend a light layer of foundation over your eyelids and lips. This will help your eye shadow and lipstick shades go on truer to their shades.
When life gets in the way it’s easy to put exercise on the back burner. It starts when you take a day off because you’re too busy and one day becomes two days and on and on. Each day that you skip makes it harder to get back into the swing of things psychologically. Note: This doesn’t pertain to rest days where you’re not exercising to let your body recover – you need those days no matter how dedicated you are. From a mental standpoint, taking a string of days off because you’re busy makes it harder for your brain (and body) to get back into “exercise mode.”
As an article in Psychology Today points out, exercise is a life skill and a goal you set for yourself. Once you decide on a goal, achieving it takes effort and commitment, but that’s true of any worthwhile ambition. Don’t forget that regular physical activity ultimately works in your favor when you’re time-crunched. Research shows exercise helps you sleep better and can even enhance your memory and cognitive function.
As a study published in Psychology of Aging showed, a single bout of exercise improves attention, alertness, and cognitive function. Sounds like a way to get more done in less time, doesn’t it? Plus, exercise, in moderation, gives you more energy to tackle that to-do list. Still, exercise is not without its challenges. Some days it’s harder to fit in a workout than others.
How to Work out on a Day When You Think You Can’t
If you only have 10 minutes to work out on days when time is at a premium – no problem. Make up for it with intensity. High-intensity interval training gets the job done fast. Lace up your exercise shoes, work out hard for 30-second intervals, rest for 15 seconds and go back and forth for 10 or more minutes. For the ultimate in high-intensity and a workout style that’s proven to increase aerobic AND anaerobic fitness, do sets of Tabatas – 20 seconds near-max intensity followed by 10 seconds rest 8 times. Recover for one minute and repeat one or two more times depending on the time you have. Tabata workouts worked for the Japanese Olympic Speed Skating Team and they can work for you. When this style of workout was put to the test, it improved the aerobic capacity of study participants by 14% percent and anaerobic capacity by 28%. Pretty impressive for such a short workout.
Astrology can determine a lot about our lives, but its role in dictating fashion choices is often overlooked. To get you in touch with your celestial style, this personalized glamour horoscope explores the best colors for all 12 sun signs:
An irresistible fiery fashion comes alive when Aries dresses in their native red or orange.
Warm earth tones like caramel and creamy yellow reflect the calm stability of Taurus.
Opposite hues are often worn by those born under this quirky dual sign, but they look good in practically everything, so the juxtaposition is always sublime.
Light blue, silver and grey are all favorites of the airy Cancer identity. Wispy transparent fabrics are also a plus.
Pinks, purples and rouges are the sensual Virgo’s best looks. Pastels always perk up their palette.
Bright gold and mellow yellow are colors that tend to look good only on Libras.
Any aquatic colors will complement this mercurial personality particularly pale blues to deep indigos.
The Zodiac’s archer finds itself at home in powerful gem tones like ruby, emerald and sapphire.
Because it’s based in the atmospheric air element, Aquarians find solace in the bright white of clouds and the black darkness of space.